Batch cooking for beginners means cooking in blocks once and eating for several days. With 2 hours you can cover 5 days of meals.
The 2-hour plan
- 0-30 min: cook a grain base (rice, couscous, pasta).
- 30-60 min: roast or pan-cook vegetables.
- 60-90 min: cook a protein (eggs, legumes, chicken).
- 90-120 min: prepare a sauce and portion everything.
What to cook
- 1 grain base (rice or pasta).
- 2 vegetable trays.
- 1 protein base.
- 1 simple sauce (tomato or yogurt-based).
Containers and storage
Use clear containers, label with dates, and keep a shelf in the fridge just for meal prep. Store sauces separately to keep textures fresh.
Common mistakes
- Cooking too many different dishes.
- Skipping labels and forgetting dates.
- Not leaving a free day for leftovers.
My moment for this recipe
I do it on Sunday afternoon. Two hours upfront save me stress all week.
FAQ
How long do meals last? Usually 3-4 days in the fridge.
Can I freeze portions? Yes, especially grains and sauces.
My tip
For me, cook one sauce and one neutral base. That single pair can turn into multiple meals with small changes.
How to rotate flavors
Change the seasoning each day: lemon and herbs one day, paprika the next. The meal feels new without extra work.
FAQ
Bastano 5 porzioni base, da combinare durante la settimana.
Di solito 3-4 giorni, congela quello che non usi.